Foundations for Life
A coaching program
Welcome to our 21 Day Foundations for Life coaching program. Are you ready?
When you build upon strong foundations, lasting change becomes your way of life.
Our seven building blocks are essential for living life well:
Nutrition & Hydration, Sleep, Movement, Breath, Mental Fitness, Connection, and Contribution.
These seven pillars support a grounded, thriving, and purpose-filled life — one intentional step at a time.
Welcome to 21 Days of Foundations for Life
4 – 25 May 2025
Intention:
To create time and space for you to build — or rebuild — strong foundations, guided by the seven pillars.
Over 21 days, we’ll explore learning, relearning, education, inspiration, and sharing.
Together, we’ll plant seeds for a life lived with vitality, calm, and connection — from the inside out.
How It Works
Our Foundations for Life program is built around three key elements:
Learn • Experiment • Share
LEARN
Each morning for 21 days, you’ll receive an email exploring one of the 7 pillars of wellbeing.
You’ll be invited to reflect on what each pillar means for you right now — because this isn’t about perfection or comparison. It’s about intentional behaviour change, in a way that feels real and sustainable for you.
This is not a rule-based bootcamp.
It’s a space for gentle curiosity, kindness, and discovering what works for your unique life.
Learning Action:
✔ 10 minutes or less of reading
✔ Answer one reflective question
EXPERIMENT
You’ll be encouraged to experiment with integrating the 7 pillars into your everyday life.
Try out small shifts, pay attention to how they feel, and notice what supports you best.
Experiment Action:
✔ You choose how much time and energy you invest — small steps count!
SHARE
We know from experience that community creates momentum.
When we share our wins, questions, and learnings, we feel less alone and more supported.
Sharing Action:
✔ Join our Sunday evening Zoom call from 7–8pm, hosted by Daring Donna.
✔ A space for checkin, support, and celebration.
About the 7 Pillars
Nutrition/Hydration
Food and water are fuel!
What we eat and drink affects our whole wellbeing. It runs deep into the biology of the human brain, managing the neurotransmitters and inflaming or un-inflaming the brain. An anti-inflammatory way of eating allows the brain to be the best that it can be.
During the 21 days of Foundations for Life we will be focusing on eating whole, unprocessed foods and drinking living water.
Movement
If exercise was a drug, it would be the blockbuster drug of all time, especially for mood and wellbeing. It upgrades your brain and body. Exercise is a daily activity that’s essential for human life.
During the 21 Days of Foundations for Life we will be focusing on moving daily.
Sleep
Each night while we sleep, the glymphatic system in our brain kicks into gear — circulating a special cleaning fluid that clears out waste, toxins, and the natural by-products of being human and awake.
During the day, our brain works hard to process information, emotions, movement, and decisions. This creates a little inflammation and micro-damage, which is totally normal. But if we don’t allow enough deep, restful sleep, that waste can build up — impacting mental clarity, mood, and long-term brain health.
During the 21 Days of Foundations for Life we will be focusing on sleep hygiene, your natural circadian rhythm and creating routine/rhythm for deep restful sleep every night.
Breathe
Breathing isn’t just about getting oxygen into our bodies — it’s a powerful tool for managing stress, enhancing focus, and improving overall health. The way we breathe affects our nervous system, influencing how we feel in the moment and how we respond to challenges.
Deep, mindful breathing can trigger the body’s relaxation response, reducing stress and helping us stay grounded. On the flip side, shallow or fast breathing can lead to feelings of anxiety, tension, and fatigue.
Breath is our anchor.
During the 21 Days of Foundations for Life we will focus our breath, we will bring awareness to the present moment, create calm, and reset our bodies and minds.
Mental Fitness
Just like our body, our mind needs regular exercise to stay strong, resilient, and sharp. Mental fitness is about training the mind to respond to challenges with clarity, focus, and emotional balance. This includes cultivating habits like positive thinking, mindfulness, and self-compassion, as well as strengthening our ability to manage stress and anxiety.
Our mental health impacts everything we do — how we move through the world, interact with others, and cope with life’s ups and downs. By training our mind, we create a strong foundation for personal growth, wellbeing, and mental clarity.
During the 21 Days of Foundations for Life, we’ll focus on simple strategies to strengthen your mental fitness, such as positive self-talk, reframing challenges, and practicing mindfulness.
Connection
We are deeply wired for connection — to people, to ourselves, to nature, and to something greater than us. True wellbeing involves nurturing these bonds, as they give us purpose, belonging, and emotional resilience. Whether it’s spending quality time with loved ones, connecting with our inner selves through reflection, feeling the grounding energy of nature, or tapping into our spiritual or higher source, connection is the root of feeling whole.
During the 21 Days of Foundations for Life, we’ll explore ways to deepen our connections in all areas of life — from self-care rituals to meaningful relationships to time spent in nature, so you can feel more grounded and supported on your journey.
Contribution
Meaningful contribution goes beyond simply giving — it’s about creating impact in ways that align with your values and bring purpose to your life. When we contribute through our work, our families or homes. Small acts of kindness or larger social causes, we deepen our sense of purpose, cultivate gratitude, and foster a positive relationship with ourselves and the world around us.
True contribution flows from a place of alignment with who we are and what we value most. It nurtures both our wellbeing and the wellbeing of those around us, creating a ripple effect of positive change.
During the 21 Days of Foundations for Life, we’ll explore how contribution can be an everyday practice — whether it’s through our work, offering support, sharing our skills, or simply being there for others. We’ll help you connect to the joy of contributing meaningfully to the world around you.
